CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
10 Burpees
20 sec Hollow Rock
20 sec Superman Rock
8 – 15
Good Mornings
Turn-around-Push-ups
Yoga Kamel
Shoulder Dislock regular + reverse Grip
CORE STRENGTH
Metcon (No Measure)
4 Rounds of:
20 sec. L- Sit on Kettlebells/Boxes
10 sec. Rest
20 sec. Chin Up Hold
10 sec. Rest
WOD
Metcon (AMRAP – Reps)
Conditioning
8 Rounds of:
45 sec. of work followed by 15 sec. of transition time to next station.
Station 1: weighted Pull Ups holding 20/14 lb. Med Ball between your legs.
Station 2: Unbroken Farmer´s Carry, 10 m shuttles, holding a 32/24kg KB in each arm.
Station 3: 20/15kg Plate Ground to Overhead.
(24 min. session)
Score: Your reps. of your lowest round!
Scale tasks as needed.
Weighted Pull Up/strict Pull Up/ strict banded Pull Up…
Make sure your arms are fully locked overhead on each rep of the G2OH.
Farmer´s Carry: 10m shuttle counts as 3 Reps.